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Free Fitness Friday: Lower Body Kettle Bell Workout

Fitness, WorkoutkellypuryearComment

Happy Friday, fit friends! Can't believe it's the last Friday before The New Year!! Here is another FUN and FAST workout for you to blast some serious calories and strengthen your lower body and cardiovascular system! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this Kettle Bell workout!

This week's Free Fitness Friday: Lower Body Kettle Bell Workout

 Actually working out OUTSIDE in December in New England and loving being home for the Holidays!

Actually working out OUTSIDE in December in New England and loving being home for the Holidays!

This workout is very simple to set up (all you need is a light-to-moderate weight kettle bell) and can be done in any timeframe that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this workout in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 3-4 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 16 Kettle Bell Curtsy Lunges (each side, 32 total)
  • 16 Kettle Bell Jumping Squats
  • 16 right arm Kettle Bell Swing
  • 16 left arm Kettle Bell Swing
  • 16 right leg stiff leg dead lift (hold kettle bell in left hand)
  • 16 left leg stiff leg dead lift (hold kettle bell in right hand)
  • 16 Kettle Bell Squat Thrust

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

Phew, there you have it! A FUN and FAST workout that you can fit in anytime and anywhere, which is super convenient if you are traveling a lot over the Holiday Season! What a great way to end the year and welcome 2017 in with a bang!

Have a great workout and a HAPPY NEW YEAR!!